A new set of exercises that will change you for seven minutes+video

At the beginning of this month on the website of the newspaper New York Times published an interesting material which has caused great controversy in the sporty get-together. It tells that a simple complex of 12 exercises can replace hours of training in the gym and successfully maintain good physical shape person. Moreover, to complete this complex enough only seven minutes! About why it really works and what exercises are included in this miraculous complex, you will learn from this article.



The above mentioned article is based on a study published vamesp College of Sports Medicine''s Health & Fitness Journal. It scientifically prove that in a special way selected bodyweight exercises are performed in the HIIT mode, can completely replace the long runs and gym sessions.

"There is a lot of evidence that high intensity interval training gives the same bonuses, and long endurance training, but takes much less time," says Chris Jordan, head of exercise physiology at the Human Performance Institute in Orlando, Florida, co-author of the study.

Scientists at McMaster University in Hamilton, Ontario, and other research centers show, for example, that even a few minutes of high-intensity exercise produces molecular changes in the muscles comparable to several hours of running or Cycling.

Interval training, as their name implies, require alternating segments of extremely intense activity with brief recovery periods. In the complex, which has developed, Mr. Jordan and his colleagues, this is done through a 10-second breaks between exercises. But other than that, this is achieved by alternating loads on different muscle groups, when following the exercises for the muscles of the upper body, exercises for the legs, and then press or back. While working one group of muscles while the other has the ability, figuratively speaking, a few to catch my breath, which makes the order of the exercises important.

According to the recommendations of scientists, the exercises should be done at a quick pace, for 30 seconds each, with a pause between them for 10 seconds. The load level must be 8, if we assume that 1 is completely relaxed, not straining motion, and 10 being your maximum intensity. Those seven minutes should be for you not the most pleasant time, definitely. But you sure enjoy looking at yourself in the mirror after a few months of such training.

And here is the complex in question. For your convenience, we have supplied him with tooltips showing how to correctly perform these exercises.



But that's not all. The complex has gained such popularity that in a short time has created several mobile apps for its comfortable performance. For Android you can choose between full workoutи 7 minutes 7-Minute Workout that will give you a sequence of exercises, will track the run time and rest intervals.





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